Motivation fail?: 6 ways to fix it

Jun 1, 2015

Rate this article and enter to winDo you hit the snooze button time after time? Or start your assignments and projects shortly before they’re due? We all have habits we’d be happy to kick. One of the keys to breaking old habits and forming new ones is accountability—being held responsible for our actions and decisions. In a recent Student Health 101 survey, nearly 9 out of 10 students who responded said they find accountability helpful.

1. Recruit loved ones

Accountability partners motivate you and celebrate milestones with you. In a recent Student Health 101 survey, two in five respondents said working with a buddy or group is their most effective accountability strategy. “Friends help me focus while studying and at the gym,” says Binkusu K.* at the University of Massachusetts Amherst. Don’t underestimate the support of family either, says Mirela V., a student at Indian Hills Community College, Iowa. Test next week? Arrange a study session with others, and stick to it.

2. Write down your goals—and share them

People who wrote down their goals, shared this information with someone else, and sent them weekly updates were 33 percent more successful than were those who figured out their goals but didn’t share, according to researchers at Dominican University, California. Share with a mentor, referee or coach, coworker, or your social media network. “A mentor [is] a source of guidance and wisdom,” says Andy T. at San Diego State University, California, whose mentor supports his career goal.

3. Track your progress

In our survey, three in five respondents said they use an app, wearable tracker, or diary to keep themselves accountable. If your goal is getting more physically active, a wearable tracking device gives added purpose to mundane errands and walking between classes. In a 2007 study, using a pedometer increased participants’ physical activity by 27 percent, according to the Journal of the American Medical Association. Tracker comparisons

4. App-arently you can

In our survey, the most popular apps were all about fitness goals. Many students recommended MyFitnessPal, Nike+ Running App, and RunKeeper. Apps like these are as accurate as wearable tracking devices, research shows. Apps can help you with other goals, like organizing, prioritizing, and eating well.New habit apps

Apps that turn goals into a reality

“I use FitBit®. It’s easy to use, and it keeps track of my steps, sleep habits, and other physical behaviors.”—Nikola H., second-year student, Rochester Community and Technical College, Minnesota

BalancedOrganizes and tracks everyday activities with the goal of motivating and inspiring you. Check it out.Available on: iOSHabit listReminds and motivates you to stay on track. Check it out.Available on: iOS, AndroidStridesOrganize your goals by date, habit, averages, and milestones. Check it out.Available on: iOS

5. Reward yourself

Rewards are motivating because they delay gratification. If you accomplish your goal of studying for two hours a night as exams approach, finish up with a half-hour of TV and a do-it-yourself foot massage. Caution: Reward systems are usually a short-term fix, research suggests. To accomplish your health goals by earning cash from people who don’t, try Pact.

6. Consider extra incentives

At StickK.com, you can put something on the line for unmet goals—like donating money to a cause you loathe. People who do this are three times more likely to succeed than people who don’t. StickK also highlights the value of a coach to hold you accountable. At the November Project, a mass workout program, hitting that snooze button means you risk being called out on their blog.